File:Atlantic mackerel (Scomber scombrus).jpg

{Mackerel image attribution via Wikimedia Commons}

These three inexpensive ingredients work wonders against the rise of blood sugar.

Buongiorno amici:

The problem of high blood sugar affects many people and is one of the leading indicators of the risk of diabetes. Preventive work is essential in these cases, and the best results run through the correct diet and plenty of physical activity. Adopting a balanced diet keeps the indexes under control and will avoid unwanted peaks.  It’s amazing how much blood sugar naturally lowers when you include these three inexpensive foods into your diet.


1) First on the list is the silverfish, typically mackerel and anchovies. They fall into the category of bluefish, but they do not have the same scent or color. Also, the taste is entirely different and wholesome, rich in Omega-3. These particular fatty acids are a natural elixir of life in many ways, and the most critical quality relies on the ability to process glucose and control blood sugar successfully. Fortunately for us, our Mediterranean diet offers several Omega-3 rich foods, many of which are very affordable. Considered an inferior species by the consumer, these types of oily fish boast a high content of good fatty acids that help you stay healthy. 

2) Foods rich in fibers. Diet is undoubtedly an essential tool to combat glycemic values ​​above the standard threshold. Consider choosing low-calorie and low-sugar vegetables such as radicchio, dandelion, Savoy cabbage, or fennel. Bitter is better; keep that in mind when shopping. You can also increase fiber by including whole grains and derivatives and always follow the instructions of a doctor or specialist in these cases. 

3) Legumes of any type. The final list involves legumes as a source of vegetable proteins and foods rich in numerous nutrients. Legumes are also a source of fiber and have the advantage of being affordable on your budget. Legumes will slow down sugar absorption in the intestine, especially when paired with small portions of pasta or rice. They help prevent hypoglycemic crises between meals, including those suffering from high cholesterol. 

In conclusion, a healthy diet followed by a specialist, together with physical activity, can become significant protective factors in controlling high glycemic levels.

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Note: The views and opinions expressed in the Flavors and Knowledge newsletters are those of the authors and do not necessarily reflect Flavors and Knowledge’s official policy or position. Our blogger’s or authors’ content is of their opinion and not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone. Any general advice posted on our blog, website, or app is only for informational purposes and, without any intentions, to replace any medical or other advice.

Italian article written by Daniela Cirasino via Proiezioni di Borsa. 

Original content translated courtesy of Flavors + Knowledge staff.

There is a constant, recognizable thread in Walter Potenza's career to elevate the level of Italian culinary culture in the United States. Besides his unquestionable culinary talent and his winning business perspective, Chef Walter has been a relentless educator with passion and knowledge who contributes to defeating stereotypes. His life, career, and values are a model, an example to follow, by any Italian gastronomy chef working outside Italy. A native of Mosciano Sant' Angelo in Abruzzo, Italy, is known as one of the most passionate and accomplished practitioners of traditional and historical Italian cooking in the nation. His fields of expertise include Terracotta Cookery, Historical Cookery from the Roman Empire to the Unification of Italy, the Cuisines of the Sephardim Italian Jewish Heritage, and the Mediterranean 21 Health & Wellness, with major emphasis on Diabetes, Celiac and the Cuisines of the 21 countries present in the MED basin.

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